Your Nutrition Needs in Your 30s, 40s, and 50s

Top needs for the 40s
Your job, your kids, your aging parents—they all need you more than ever now. Plus, those long walks no longer keep pesky pounds off.

Must haves: Fiber, potassium, calcium, and nutrient-rich, low-cal foods. Your metabolism slows down. Whats more, cholesterol levels and blood pressure can go up as you get closer to menopause, which sets you up for a greater risk of heart disease and type 2 diabetes. Go for fiber (shoot for at least 25 grams daily) and foods rich in potassium (aim for 4,700 milligrams per day) like whole grains, fruits, and vegetables. Theyll help you feel full on fewer calories, and theyre also packed with disease-fighting phytochemicals. Calcium is still important as ever, so keep getting your 1,000 mg per day.

Best foods to eat now: 40s

  • Fill up on three servings of whole grains (whole wheat, brown rice, oats, rye, and corn) daily. Two cups of popcorn or 1/2 cup of oatmeal equals a serving. Shop for foods that have the Whole Grain Stamp for at least a half-serving of whole grains.

  • Get at least 2 cups of fruit and 2 1/2 cups of veggies every day, too. Go for strawberries, bananas, and peas.

  • Cut back on sodium; aim for less than 2,300 milligrams a day and limit processed foods to keep blood pressure in check. Keep bones strong with bok choy, broccoli, and calcium-fortified soy milk.

Next Page: Top needs for the 50s

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